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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
207 Pages
1 2 3 4 5 ... 207
6,189 805,447

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 01:07 PM
93 Pages
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2,770 669,286

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 11:51 AM
22 Pages
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09-18-2018, 08:16 AM Go to last post
650 856,602

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
27 Pages
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09-18-2018, 12:58 AM Go to last post
798 344,794

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
18 Pages
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536 294,981

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
2 Pages
1 2
09-05-2018, 05:24 AM Go to last post
44 36,644

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,900,866

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 65,097

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
Today, 02:58 AM Go to last post
15 381

Full body for advanced lifters?

I hear a lot that once you become advanced, that a full body workout is too taxing due to being able to generate more force on all of your lifts. I also hear that work capacity plays a huge role. So if someone has been doing ppl or upper lower at the advanced stage, they would then have trouble...

Animal2692‎, 09-18-2018 09:05 PM
Today, 02:09 AM Go to last post
29 605

What is good strength training for a regular cyclist?

I am a cyclist that averages about 100 miles per week(mpw) between my commuting (50 mpw) and fun rides (varies 50-100 mpw). I want to build up my upper body strength and add some mass. What sort of exercises and/or routines should I consider? For some context, I’m 31 years old, 5′10″,...

TimRobDillon‎, Yesterday 02:00 PM
2 132

Smile BFR training?

I have used bfr training as a therapeutic tool for rehabilitation in work, but I’ve never applied it as a strictly fitness based tool. I’m considering investing in some BFR bands for myself, as I’d like to see some increases in muscle and strength. I typically use a multi day split something like...

Dman1626‎, Today 12:25 AM
1 57

Maintenance question

At some point in time I suppose I would be happy with where my body is at in terms of muscle mass, body fat percentage, looks and weight. At this time would it be good for me to assume all I need to do to keep it is: Eat a maintenance amount of calories which would not made me exceed my daily...

fitmon1‎, Yesterday 12:14 AM
Yesterday, 11:53 PM Go to last post
17 384

Another "is my programme okay" thread! So, is it?

Hi guys, Note, this is a rambling and long read that will possibly irritate you and confuse you. I'm happy to answer any questions but you'll have to stick with me. Don't flame or be a dick.. it doesn't help anyone :) So, I've been lifting on and off for the past couple of years. Battled all...

ChilliNZ‎, Yesterday 08:49 PM
Yesterday, 09:58 PM Go to last post
3 101

Supersets incovenient

I find these superset of tricep pressdown and calf raises kinda inconvenient, there's just one or two spots in my gym to do these tricep pressdowns and they are usually taken for so if I get to take that spot and If go in between sets and walk off like 3 times to do my calf raises someone can...

fitmon1‎, Yesterday 02:33 AM
Yesterday, 09:01 PM Go to last post
6 194

Sets to failure and rest time.

If I take my sets to failure, is it still disadvantageous if I rest longer than necessary? I know people generally recommend to rest 1-3 minutes between sets. But what if I have longer rest periods? Will it hinder muscle development?

Dxniel‎, Yesterday 11:34 AM
Yesterday, 08:41 PM Go to last post
6 170

beginner routine at home w.o front squats

I've been doing fierce 5 for a little while now but I've found that I put a lot of strain on my wrist when doing the front squats as soon as the weight starts getting heavy. I usually have to stop at 4 reps or so because my wrist starts hurting. I've been watching rippletoe vids on the subject...

sqal‎, Yesterday 07:44 PM
Yesterday, 08:22 PM Go to last post
4 113

Lifting again after 8 years off.

Weight: 174.2 Height: 6' 0.5" Age: 28 Day 1 Max Attempts OHP: 135 - Might not count because back bent halfway up, 130 went up strict. Squat: 245 - Parallel, I used to go ATG but my body wouldn't let me go lower. I instinctively knew I would lose tension and balance if I went any lower. Back...

namedthis‎, Yesterday 05:14 PM
Yesterday, 07:43 PM Go to last post
4 132

IFBB Pro Fouad Abiad's PROJECT INFERNO Fat Loss Training Program

I should read the rules before posting spam!

Mr.Mav‎, Yesterday 01:33 PM
Yesterday, 01:54 PM Go to last post
4 179

Help Gaining Mass

Hey there. So, Ill try not to bore you with every last detail. I am a 22 year old male, 6' 2", 170lbs and have been hitting the gym for about exactly 1 year now. When I was 21, I was 6' 2", and 140lbs. So I've gained about 30lbs in the past year, but I'm not exactly seeing results I want to be...

ZachS101‎, 09-18-2018 08:29 AM
Yesterday, 01:12 PM Go to last post
9 320

How often do most people here hit each muscle group?

I'm a 39 year old former gym rat but had to stop working out for about a year and a half due to a layoff. I am 6 weeks into a full body routine and can tell my muscles aren't properly stimulated anymore doing my full body routine so it's time for a change. I'm 6'0" and went from 238lbs to...

J0shy‎, 09-16-2018 08:55 PM
3 Pages
1 2 3
Yesterday, 12:14 PM Go to last post
66 1,434

Optimal time to switch to a bulking programme?

Hello, Pretty new here Apologies in advance for my mistakes I finished med school about 6 months back. In the final time put on a lot of weight, was very unfit and generally really fat. Haven't had any previous training experience either. Was 122kgs ie. Around 270lbs at height of 6'2" with...

ChaitanyaSabnis‎, Yesterday 11:59 AM
Yesterday, 11:59 AM Go to last post
0 118

Question Fierce 5 Calf Raises and Squat question

I see online there's a lot of variety of ways you can do Calf raises, what is the correct way that most of you use when you do the fierce 5 routine? to add: I don't have the calf raise machine in my gym, so that would mean I would either use dummbells or a barbell? About the squats in my gym...

fitmon1‎, Yesterday 11:23 AM
Yesterday, 11:54 AM Go to last post
2 105

Exclamation is my routine okay? (lots of questions, sorry)

Hello everyone! I will try to make this as much straightforward as possible. I have been training for approximately 10 months. 7 months were pure bro splits, almost everyday on the gym, no linear progression, no good nutrition, and totally discarding strength. The rest was PPL, with a better...

bulkinforever‎, 09-18-2018 07:12 PM
Yesterday, 11:49 AM Go to last post
2 234

Question In the middle of things. Opinions.

As probably most people get to experience in this hasty world we are living now, some people do not have the possibilities for an extraordinary diet like others do ( see those bodybuilders with their scales, weighing all their food ). My bodybuilding journey started again after one year break...

lucasargeseanu‎, Yesterday 11:36 AM
Yesterday, 11:36 AM Go to last post
0 75

Female upper body workouts

So my girlfriends is around 200 pounds and wants to get to 180 or 170. She wants to keep a bit of her stomach because I like it. We typically workout from home and I have a exercise ball, ab roller, dumbbells and curl bar. What exercise would you recommend for her? Also she wants to do lower body...

karter274‎, Yesterday 08:27 AM
Yesterday, 11:32 AM Go to last post
3 138

Beginner looking to bulk

Hi All, I am new to the forum so not sure if this is the right place but i need some advice. I am 5ft 8 and roughly 165 pounds and 20% body fat. I have always been relatively fit having played football for several years and previously looked really slim. I am looking to bulk up and was aiming to...

madgains1991‎, 09-18-2018 02:01 PM
Yesterday, 10:52 AM Go to last post
6 264

help me to build a plan

hi, i am need a help to make a training plan. i am training for 1 year and i am decided that i want to go for other way. i dont like the big look and want to lose some muscle to look like more athletic like swimmers ans divers. thanks for all the helps!

shaharbiceps‎, Yesterday 10:37 AM
Yesterday, 10:44 AM Go to last post
2 122

Post What rank am I and which program should I follow?

Hey guys. As stated above, I have trouble finding out where I am ranked as a lifter in order to find what program I should follow. I've been training for quite some time with some on and offs and would say more seriously only during the last two years which I have been using Athlean-X for the...

Tedattorney‎, Yesterday 03:45 AM
Yesterday, 09:34 AM Go to last post
2 197

Abs while bulking

I've been doing the PHAT program for a couple weeks now while bulking and continuing it for a few more weeks. What is a good abs program to go with it?

pghlifting412‎, Yesterday 08:44 AM
Yesterday, 08:49 AM Go to last post
1 123

Muscle Memory and weight gain

A few years ago I was sitting over 200lbs around 25% bodyfat and decently strong. Even though I was fat I was able to bench 325 and lift alot more than I do now. I am now sitting around a 140lbs and cant lift close as I did when I was 200. Even though I am alot leaner and proportionally stronger...

5millionbuck‎, 09-18-2013 06:09 PM
Yesterday, 07:53 AM Go to last post
15 1,160

torso/limbs split? comments?

hey guys. my trainer at the gym gave me simple 2 day split workout for a beginner lifter, doing it every other day, 3-4 times per week. torso day (meaning back, chest and shoulders) : bench 3x5 row 3x5 incline bench 3x8 pull up 3x8 side raises or any other side delt exercise 3x10...

sugar69‎, Yesterday 07:29 AM
Yesterday, 07:47 AM Go to last post
2 123


Hi I'm 19 and I I have spent almost 1 year in the gym. I have still not achieved my desired body I don't know if the plan that I'm following is right or not. I just want a toned body and I think it is impossible to get if not having any kind of coaching.

Areeb7631‎, 09-18-2018 09:23 PM
Yesterday, 07:42 AM Go to last post
5 221

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